In the second week of winter break, the LC Varsity Swim and Dive team traded Connecticut’s bitter cold for Florida’s sunny skies, getting ready for their annual week of intensive training in preparation for the upcoming season.
Throughout the week, the team stayed on the sun-drenched island of Key Largos, where they powered through double training sessions every day, along with plenty of team bonding and bottles of sunscreen being finished. Training sessions covered a wide range: from distance sets and stroke work to dryland circuits and sprint drills.
The rigorous schedule left its mark on the team, and Freshman Sophie Lui ’29 could feel the difference firsthand after the training trip. “After a week of winter holidays where I didn’t swim, Florida immediately helped me get back on track and start improving again,” Lui said. “I felt much more confident going back to school and competing in the dual meets again.”
A typical training day looked like this: morning practice began at either 6 a.m. or 10 a.m., with the earlier session earning plenty of yawns, groggy eyes, and half-awake conversations on deck. Swimmers were usually moody at first, until things slowly started to go uphill. As the first amber streaks of sunrise broke across the sky during a kick set, the view offered a beautiful distraction – at least until the dreaded main sets began.
Training sessions covered a wide range: from distance sets and stroke work to dryland circuits and sprint drills. “Training twice per day for two hours each time provides a great opportunity to work on swimming technique and skills like underwater kicking, starts, and turns,” Boys Coach Grant Gritzmacher notes, “Each workout aims to improve aerobic conditioning and speed through interval training and swimming at different effort levels.”
Additionally, he claims: “Just as important, though, is the time spent together outside of workouts, where the athletes get to make lasting connections and memories…”
After morning practice, swimmers skedaddled to their own ways, from tanning under the sun at the hotel beach to catching afternoon naps, recharging before the next session. Lunch was usually made in small groups by the swimmers on their own, ranging from boxed macaroni to cooking up Chinese cuisine –- fueling up for the second practice of the day.
By mid-afternoon, right after a dinner usually made by the coaches, the team returned to the pool for another two hours, ready to tackle more sets and drills while soaking in the Florida sunshine.
On top of that, Junior Sally Langmaid ’27 shares about what she wishes the underclassmen gain from the experience: “I hope they take away how special this trip really is, not just for the training, but for the connections you make, and really get to know people outside their usual grade or lane group.” She continues, “Building relationships with upperclassmen makes the team feel closer and more supportive, and I hope they remember that when they’re older and make the same effort with younger swimmers.”
Finally, every evening, there would always be a quick trip to Dairy Queen to boost spirits after a long day of training. By 10 pm, most swimmers were already passed out on their beds, exhausted from the day’s workouts.
Taking a break from the pool, the team swapped practice for paddles on a half-day kayaking adventure through the Mangrove Tunnel, and paddled through winding waterways filled with sea life, all in all making the most of the rest day. It was the best way to end the week – combining a recovery session, having fun, and team bonding all in one memorable experience.
When asked what impressed her the most about the team during the training trip this year, Girls Swimming Coach Liz Bucceri said it was how the team managed to maintain their energy and enthusiasm, even during the lengthy hours a day in the pool: “Training trips are exhausting, and it would be easy for everyone to just go through the motions, but this group never did,” She said, “They found ways to have fun between practices, soak up the sunshine, laugh with each other, and genuinely enjoy being together.”
Ultimately, the Florida Training Trip was once again a success for the Swim & Dive team as they moved forward to the second half of the season, filled with swimsuit tan lines and new PBs. They’re ready to make an impact in future dual meets, Founders League, and New Englands.
